Last week was spring break at the University of Idaho, so instead of heading down south for some sunshine and Vitamin D, I accepted an invitation to attend an international practicum on Nutrition and Cancer at the National Institute of Health in Bethesda, Maryland. I hope to share with you over the next few weeks some exciting research findings in the area of nutrition and cancer.

Inflammation was high on the list of topics presented. There is an increasing amount of evidence based research linking chronic inflammation, cancer and nutrition, according the Institute for Cancer Research and the National Institute of Health. Inflammation is a normal response by the body to

protect itself from infections and injury. However, continuous, inflammation seems to damage body tissues that can lead to a progressive shift in the type of cells and other biochemical activities to heal the site. Inflammation may promote cancer development by damaging our genes, increasing cell turnover and increasing development of blood vessels that allow cancer cells to grow and spread.

Healthy lifestyle choices are key to fighting chronic inflammation. The longer the inflammation persists, the higher the cancer risk for the particular tissue that is inflamed. Studies show that there is less inflammation in those who don't smoke and those who exercise regularly.

A plant-based diet composed of plenty of fruits, vegetables, and beans/legumes also seems to decrease inflammation. Studies link a more "Mediterranean-style" diet, high in omega-3 fatty acids with lower levels of inflammation. The impact of the diet is important because whole foods supply interacting antioxidants and anti-inflammatory phytochemicals (like carotenoids and flavonoids) with vitamins like vitamin C that provide protection. These interactions are more effective than just a single compound-like a supplement. A healthy balance between omega-3 and other fats reduces inflammation.

One of the strongest factors contributing to inflammation is obesity. When cells are fat, they secrete certain hormone-like proteins which stimulate inflammation throughout the body. Weight loss reduces the amount of these proteins being produced and as a result, inflammation is reduced.

Putting science into practice, try dividing your plate in half and filling half with vegetables, 1/4 with a protein source and 1/4 with a carbohydrate is a way to insure that your diet is filled with protective phytochemicals. Fruits are also high in phytochemicals and should not be forgotten. Often by adding healthier choices we crowd out the less healthy choices.

This naturally causes weight loss. So, bottom line, stay as lean as possible and aim for five servings of non-starchy fruits and vegetables every day to offset damage from inflammation.